Goblet Grip Squat
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Position yourself with your feet placed slightly wider than shoulder-width apart, providing a grounded base for enhanced stability. While holding a dumbbell vertically at chest level with both hands, ensure your grip is centered and firm. The dumbbell remains at this height throughout the movement, acting as a counterweight and helping maintain an upright torso. Engage your core muscles to provide stability and to protect your spine. As you initiate the squat, push your hips backward while simultaneously bending your knees. Ensure your chest remains lifted, your spine remains neutral, and your gaze is forward. The weight of the dumbbell should naturally aid in keeping a straight and upright posture. Descend into the squat, aiming to get your thighs parallel to the ground or even deeper, depending on your flexibility and comfort. To rise, power through your heels, activating your glutes and quads, and straighten your hips and knees in harmony to return to your starting stance.
Common Mistakes
Avoid allowing your knees to cave inward; they should remain aligned with your toes throughout the motion. The spine's integrity is vital, so ensure it remains neutral and doesn't round. It's also important to ensure that your heels stay grounded; avoid shifting your weight onto your toes.
Breathing
Inhale deeply as you start your descent, filling your diaphragm and creating a stable core. As you stand and push upwards, exhale powerfully, using that breath to assist in lifting and maintaining core engagement. This rhythmic breathing provides stability and ensures the muscles receive the necessary oxygen during the exercise.
Muscle Focus
Primary Muscles
Quads, Glutes
Secondary Muscles
Hamstrings, Adductors, Shoulders, Teres Major, Teres Minor, Rhomboids
Tertiary Muscles
Core, Calves, Infraspinatus, Latissimus Dorsi